SCHEDULE MODIFICATIONS: THE 6:30 AM SESSION IS CANCELED TODAY. WE WILL BE CLOSED ON MONDAY!!!

WORKOUT OF THE DAY

For time:

15 Back Squats, 70% 1RM

3 Rope Climbs

12 Back Squats, 70% 1RM

2 Rope Climbs

9 Back Squats, 70% 1RM

1 Rope Climb

There are a few rope climbing techniques that use the legs to facilitate climbing. We suggest you wear sweatpants or long socks or best of all, one of the shin pads that are specifically designed for rope climbing. See that model in the CrossFit video? He’s going to have a nasty skin abrasion that will burn every time he showers. The scar lasts 8-16 months and it’s difficult to find a sun dress that matches the hideous scab that will take up space on your shin….and that’s if you’re a man.

2019 FLEX ON THE BEACH SEPTEMBER 14TH LONG BEACH, NY We have a team competing in this one!!Click HERE for further info or to see the workouts.